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Power Cleans. Steps to a Successful Lift. Steps to the Clean. 1- Power Position 2- First Pull 3- Scoop 4- Second Pull 5- Catch. Power Position. Feet will be lined up around shoulder width apart with toes pointing forward
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Power Cleans Steps to a Successful Lift
Steps to the Clean 1- Power Position 2- First Pull 3- Scoop 4- Second Pull 5- Catch
Power Position • Feet will be lined up around shoulder width apart with toes pointing forward • Grip on the bar should be a thumb insert from the width of the hipFeet flat on floor • Bar positioned to touch shins
Power Position • The femur will be parallel to the floor • Protrude chest • Retract the Scapula • Elbows are laterally aligned • Head faces forward or slightly up
First Pull • Body position maintains similar position as in the power position • Bar is lifted in a controlled manor off the floor • Hips and knees elevate at the same pace • Knees pull back to allow the bar to elevate and stay close to the body • Body weight is shifted to the heels
Scoop • Takes place after the bar has cleared the knees • Hips and knees return as they were in the power position • Weight is shifted to the toes
Second Pull • Hips, knees, and ankles and extended vertically in a explosive manor • Bar path remains tight to chest on it’s vertical path along the frontal plane • When the lower body extends, elevate the Scapula while keeping your elbows extended • After the shoulders have elevated, flex at the elbow to prepare for the catch
Catch • Occurs after the body is fully extended • Hips and knees must drop and flex to get under the bar • Feet flat on the floor with weight to the heels • Elbows snap under bar to high catch position
Breathing Pattern • Inhale a large breath while in the power position • Maintain that breath for the duration of the exercise • Exhale at the at the top of the catch phase when the body is erect
Progression of the Power Clean • Romanian Dead Lift • Low Pull • High Pull • Muscle Clean • Hang Clean • Block Clean